Back Squat 6-6-6-6
Back Squat 6-6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 7 mins: Hang Power Cleans, Back Squats and Shoulder-to-Overheads
Complete as many rounds as possible in 7 mins of:
12 Hang Power Cleans, 135/95 lbs
10 Back Squats, 135/95 lbs
8 Shoulder-to-Overheads, 135/95 lbs
Use one bar. Clean from floor.
This week we launched our brand new website that I have been working with Joe W. on for a few months that not only is using a completely different website platform but still retains ALL of the content we have published on our old site for the past 5 1/2 years! One of the requirements of migrating to an updated web platform was to not lose our gym history (i.e. each of our daily posts) that I have logged for the past 2000 plus days. In addition to that, I wanted to ensure we still had a site that was accessible for members to share results and announcements, coaching tips, and media content while also providing an updated and richer experience for the new visitor who is considering joining or starting CrossFit.
Joe helped to migrate data and content, set up the templates, build the look and feel, and train me on how to use it. He custom wrote code that was able to make this possible and extract every single photo, results page and link I wanted. His expertise was beyond a Godsend, as I had been toying with launching a new website for 2 plus years but kept hitting walls with web developers when I laid out my requirements of extracting all the data from our old platform while still enabling new features.
Some of the new site features:
- Auto import of the daily WOD posted directly from beyondthewhiteboard.com (the site I use for doing our gym programming and also tracking results)
- Built in contact form for new/prospective clients
- Landing page and Photo gallery that shows off the high quality images of our gym and athletes taken by our resident photographer Rob Wilson and our less than high quality but still visually appealing images taken by Michelle and myself of the daily workout
- Organized menu and sub-menu for navigation
- Testimonials
- Easy to read Class Schedule
Big thanks to both Joe and also to Rob W. for the photography used to get the site stocked with eye-catching pictures that tell the story of our gym and community. Hope you enjoy it and if you have any feedback please let us know!
“Zach Forrest: ‘CrossFit Is My Future’” – CrossFit Journal [video]
Results
